Week 28

Monday, 7-18-2011

(CrossFit FiveStar)

WOD: "Running With FRAN!" 

For Time: 15:48

-800m Run

-21 Thrusters (50#)

-21 Pull Ups (Blue & Blue)

-400m Run

-15 Thrusters (50#)

-15 Pull  Ups  (Blue & Blue)

-200m Run

(800m run 4:16)

-9 Thrusters  (50#)

-9 Pull Ups  (Blue & Blue)

45 min Treadmill (planet fitness)

Week 27

Saturday, 7-16-2011
(CrossFit FiveStar)


Wod: Obstacle Course: 3 Times w/ 5min rest
Round 1     Round 2     Round 3
  6:17              5:09              5:04
-20 Stand ups
-20 KBS (26.5#)
-Ring Swings
- 20 sec Rope Hangs
-Army Crawl
-10 Wall Balls (10#)
-Army Crawl
-10 Wall Balls (10#)
-4 box hops (3-20" & 1-24")
-5 Tire flips
-Sprint to wall, touch and back


Thursday, 7-14-2011
(CrossFit FiveStar)


WOD:"Ledesma"
20 Min AMRAP of:    6 rd 20/0/0
-20 sec handstand holds
-5 toes to touch rinds
-15 Medicine Ball Cleans (14#)




Tuesday, 7-12-2011


45 min treadmill (planet fitness)


Monday, 7-11-2011

(CrossFit FiveStar)

WOD: 2 Five Min AMRAPS:  6 rd 3/0/0 = 258
Climb the Ladders!  
1) 5 Min AMRAP:
-1 Pull up (+1) (Blue & Red)
-2 Push ups (+2)
-3 Air Squats (+3)
1/2/3, 2/4/6, 3/6/9, 4/8/12, 5/10/15, 6/12/18
-Rest 1 Min-
2) 5 Min AMRAP: in reverse from number left off

30 min treadmill (planet fitness

Finished all with 15 seconds to spare

Week 26

Saturday, 7-9-2011

(CrossFit FiveStar)

WOD for Time:  13:21

-400m run

-25 hspu (pikes 1/2 box 1/2 floor

-25 Pull-Ups (Blue & Red)

-25 Push-Ups

-25 Air Squats

-400m run

Friday, 7-8-2011
(CrossFit FiveStar)

WOD: 3 Rounds Each 1 min AMRAP:  156

                            rd 1      rd 2     rd 3

-Cleans               18         19       17      
-Box Jumps        15         13       18
-Sit ups               16         20        20
-Rest                   49        52        55    = 156

Thursday, 7-7-2011
(CrossFit FiveStar)

STRENGTH: 1 rep max on power clean 85#

WOD: 3 Rounds For Time: 10:39

-30ft  Russian walking lunges (25#)

-20 Jumping Pull ups

-10 Wall Balls  (10#)

Wednesday, 7-6-2011

(CrossFit FiveStar)

WOD: 10,9,8...2,1 (10 to 1)

For Time: 8:42

-Dead lift   (95#)

-Push Press  (30#)

-Sit-up Variation - straight leg

Monday, 7-4-2011

(at home)

30 min step aerobics

3lb dumb bells during step